How to Build the Perfect Smoothie Stack for Any Time of Day

I've been in the wellness space for 15 years. And in that time, one thing has stayed true: your customers change what they want, but they never stop wanting to trust what goes inside.

Smoothies are a perfect example. When we opened Revitasize in 2014, people wanted clean, real ingredients. Today they still want that — but they also want to build on it. They want to optimize. They want protein before pilates, electrolytes after the sauna, collagen in their morning shake, and creatine in their post-basketball recovery. They want their smoothie to work as hard as they do.

That's exactly what we've built our menu around. In this post, I'm going to walk you through how I personally stack my smoothies throughout the day — and how you can do the same at any Revitasize location across the GTA.

What Makes a Smoothie a "Stack"?

A stacked smoothie is a base smoothie with one or more targeted boosters added to amplify a specific benefit. Think of the smoothie as your foundation, and the booster as the upgrade.

Research shows the ideal pre-workout smoothie contains a 4:1 carbohydrate-to-protein ratio for optimal energy, consumed one to two hours before exercise. But the formula shifts completely after your workout — post-training, your muscles are primed to absorb protein at a higher rate than normal, making recovery nutrition just as important as pre-workout fuel.

At Revitasize, our boosters are: protein (vegan or whey), collagen, sea moss, blue magic (blue spirulina), maca root, vitamin D, hemp hearts, and espresso. Each one has a specific job. You choose what you need. And every single one can be added to any smoothie on the menu.

My Morning Stack: Fuel That Keeps You Full

Most mornings, I start with a protein smoothie. Not because I'm training — just because it sets the tone for the whole day. A protein-forward smoothie keeps me full, gives me clean energy, and means I'm not hunting for snacks by 10am.

Right now my morning rotation is either the Salted Caramel ($11.98) — which already has creatine and collagen built in — or the Green 42 ($11.98) when I want a dose of greens. The Salted Caramel is banana, vanilla whey protein, creatine, cinnamon, peanut butter, coconut cream, almond milk, maple syrup, and pink salt. It tastes like dessert. It's not.

On mornings when I want an extra edge, I'll add espresso. Some days sea moss. The espresso lifts me without the jitter spike you get from coffee on an empty stomach. The sea moss I add almost every time — it doesn't change the flavour of anything, but it loads up every sip with iodine, magnesium, potassium, and calcium quietly in the background.

Best morning stacks at Revitasize:

• Salted Caramel (creatine + collagen already inside) → add sea moss or espresso
• Green 42 (kale, cashew, banana, vegan protein) → add sea moss for mineral density
• Power Up (espresso, banana, hazelnut, protein) → perfect as-is for an energized start

Pre-Workout: Light Energy, Fast Fuel

Before a workout — whether that's a pilates class, a basketball game, or a padel match — I'm not looking for something heavy. I want carbs for fuel, a touch of electrolytes, and nothing that's going to sit in my stomach.

My go-to pre-workout is the Tropical Paradise ($10.98): SuperBelly mango passion fruit, mango, passion fruit, pineapple, Irish sea moss, and coconut water with a Blume electrolytes and probiotic packet. It's light, refreshing, hydrating, and the sea moss is already baked in. Before a tough session, that natural electrolyte base makes a real difference.

A University of Guelph study found that 400mg of caffeine significantly increased exercise endurance. If you train with intensity, adding an espresso booster to a light pre-workout smoothie is one of the smartest things you can do. On days I haven't eaten many greens, I'll grab a Green Breeze ($9.98) — pineapple, kale, spirulina, apple, coconut H2O — and add a scoop of vegan protein. Clean pre-workout fuel in one.

Best pre-workout stacks:

• Tropical Paradise + Blume electrolytes → hydration-forward, sea moss built in
• Green Breeze + vegan protein → greens and fuel, light on the stomach
• Any smoothie + espresso → natural caffeine lift without the crash

The Sauna Ritual: Detox, Electrolytes, Replenishment

This one's personal. I love the sauna — and my smoothie choice changes completely depending on whether I'm going in or coming out.

Before the sauna, I've been enjoying our Detox Smoothie. It's filled with binders and strong detox properties. Here's my honest take: it helps your body find and eliminate toxins before the big sweat. If you're doing contrast therapy or an infrared session, getting ahead of the detox process makes the whole ritual more effective.

After the sauna, I need electrolytes and replenishment fast. The Tropical Paradise works perfectly here too. Or any smoothie with sea moss added — because sea moss naturally provides potassium, magnesium, and calcium, all of which you lose through heavy sweating. Research confirms that athletes require more magnesium in their diet because it is lost through sweat and supports hundreds of bodily functions including muscle recovery and energy metabolism. If you're doing any kind of sweat session regularly, sea moss post-sauna isn't optional. It's refuelling at the cellular level.

Post-Workout: Protein First, Always

After any workout, I'm always getting protein. The body's window for muscle protein synthesis is real, and missing it means leaving recovery on the table. Research from Dignity Health confirms that in the 24 hours after exercise, your body uses protein to build muscle at a greater rate than it would otherwise — and the two hours immediately post-training are the most valuable window of all.

If I've just played basketball or finished a padel match, I want something that goes down fast and hits the right macros. The Salted Caramel again — creatine and collagen already inside. Or I'll take a Superfood Smoothie like the Super Acai ($10.98) — acai berry, mango, blueberry, coconut yogurt, chia seeds, goji berries — and add a scoop of whey protein. Instantly turns a great-tasting smoothie into a recovery powerhouse.

The post-workout booster stack I always recommend:

• Protein — non-negotiable. Vegan or whey, whichever fits your lifestyle.
• Collagen — supports joint repair, connective tissue, and skin healing. One of my personal daily favourites.
• Creatine — if it's not already in your base smoothie, add it. The research on creatine for strength, power, and recovery is some of the most consistent in sports science.

Best post-workout stacks:

• Salted Caramel (creatine + collagen built in) → add protein if you want more
• Super Acai + whey protein → berry antioxidants + recovery protein
• Green 42 + collagen → kale-forward green boost with joint support

The Booster Guide: What Each One Does

Protein (vegan or whey) — The foundation. Add to any smoothie to turn it into a meal. The first booster I recommend to anyone who's never stacked before.

Sea moss — My personal daily non-negotiable. Loads up any smoothie with 92 trace minerals including iodine, magnesium, potassium, and vitamin C. Adds zero flavour. Multiplies the nutritional value quietly in the background.

Collagen — Supports skin health, joint recovery, and connective tissue repair. Collagen production decreases as we age — supplementing it daily is one of the most practical long-term health habits you can build. Most people notice results in skin and joints after four to eight weeks.

Creatine — Popular for strength training, but underrated for all types of activity. Supports ATP energy production, muscle recovery, and increasingly, cognitive function.

Maca root — Natural energy and hormone balance. Great for anyone dealing with stress or energy dips. Pairs beautifully with chocolate or caramel-based smoothies.

Blue magic (blue spirulina) — Antioxidant powerhouse. Visually stunning. Pairs perfectly with our berry-based blends.

Vitamin D — Especially valuable in Ontario winters. Supports muscle function, immune health, and mood. Easy to forget, easy to add.

Hemp hearts — Plant-based protein and omega-3s in a small, creamy package. Adds nutrition without changing a smoothie's flavour.

Espresso — The performance booster with the most research behind it. Pre-workout, morning energy, or anytime you need a natural lift without the synthetic stimulant crash.

Something New Is Coming. May 15.

I'm not going to give away the whole story yet. But I will say this: something genuinely exciting is launching on May 15th.

It started with a connection — the kind that only happens when good people show up in the same space. The Coffee Party guys came through Club Sūdō in Vaughan for contrast therapy, discovered Revitasize was inside, and dropped off samples of their cold brew. We tried it. We loved it. And the idea of building something together felt like the most natural next step in the world.

What we came up with is something I'm personally really proud of. It combines Coffee Party cold brew with protein, collagen, and almond butter into something that tastes like a morning ritual and performs like a recovery shake.

We're calling it the Daybreaker.

It launches May 15th. Available while supplies last. And if the demand is there — you know what that means.

Stay tuned.

Order your smoothie stack online →

Frequently Asked Questions

What's the best smoothie to drink before a workout?

A carbohydrate-forward smoothie with light protein works best 30 to 90 minutes before training. The Tropical Paradise — mango, passion fruit, pineapple, sea moss, and coconut water — is ideal for hydration and fast fuel. Adding an espresso booster provides natural caffeine shown to significantly increase endurance in peer-reviewed research.

Can I add multiple boosters to one smoothie?

Yes — and many Revitasize smoothies are designed with this in mind. The Salted Caramel already contains creatine and collagen. The Focus contains collagen, sea moss, and blue spirulina. You can also add any booster to any base smoothie at any of our 10 GTA locations.

Does sea moss change the taste of a smoothie?

No. Sea moss has virtually no flavour in a blended smoothie — it takes on the taste of whatever you add it to. Despite being tasteless, it provides 92 trace minerals including iodine, magnesium, potassium, and calcium. It's the most invisible, high-impact upgrade you can make.

What's the difference between vegan and whey protein boosters?

Whey protein is higher in leucine, a branched-chain amino acid that strongly promotes muscle protein synthesis. Vegan protein — from pea, hemp, or brown rice — is an excellent plant-based option. Both support muscle recovery effectively; the right choice depends on your dietary preferences.

Is collagen worth adding to a smoothie?

Yes. Collagen production naturally declines with age. Research shows sea moss and collagen work together synergistically — collagen provides the raw amino acids, while sea moss provides the vitamins and minerals the body needs to assemble them into new collagen fibers. Most people notice improvements in skin and joint comfort after four to eight weeks of daily use.